Curried cauliflower & fish pie
3
Points®
Total time: 1 hr 5 min • Prep: 30 min • Cook: 35 min • Serves: 4 • Difficulty: Easy
Mixing cauliflower in with the mashed potato makes for a lighter pie topping, and adding curry powder gives it a bit of oomph
Ingredients
Cauliflower, Raw
500 g
Potatoes, Raw
200 g
Skimmed Milk
250 ml
Salmon, raw
400 g
Olive Oil
1 tablespoon(s)
Onion
1 large
Celery, Raw
2 stick(s)
Carrots, raw
2 medium
Garlic
3 clove(s)
Curry Powder
2 teaspoon(s)
Plain White Flour
1 tablespoon(s), level
Peas, fresh or frozen
180 g
Calorie controlled cooking spray
3 spray(s)
Green Beans
4 portion(s), medium
Prawns, Peeled & Cooked
150 g
Instructions
1
Put the cauliflower and potatoes in a large pan. Cover with water and bring to a boil. Cook for 20 minutes or until tender. Drain and return to the pan. Add 60ml of the milk and mash until smooth. Season.
2
Meanwhile, steam the fish for 5 minutes, or until opaque. Cool slightly, then flake.
3
Heat the oil in a large frying pan over a medium heat. Fry the onion, celery, carrot and garlic, stirring, for 10 minutes or until softened. Add the curry powder and flour, then cook, stirring, for 1 minute. Stir in 80ml water and the remaining milk followed by the peas and salmon. Season.
4
Preheat the oven to 220°C, fan 200°C, gas mark 7. Spoon the fish mixture into 4 x 310ml ovenproof dishes. Top with the mash, then mist with cooking spray.
5
Bake the pies for 15 minutes or until golden and bubbling. Serve with the steamed green beans.
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